Three-Move Workout Plan

This High-Intensity, Three-Move Workout Will Get You Ripped For Summer

I love summer, but I have to admit the season never lives up to the way it’s portrayed in beer commercials — my friends aren’t supermodels, I don’t do bonfires at the beach (I live in Denver), and there aren’t that many beautiful women in my neighborhood (but plenty of homeless).

I think I just cried a little.

But, in all seriousness, summertime means you’ll be enjoying long afternoons with your friends and family, spending more time outdoors, and — of course — walking around in t-shirts and shorts and showing off all the hard work you’ve put in the gym during fall and winter.

If the “hard work” part doesn’t apply to you, (1) get Asian parents — they’ll set you straight — and (2) remember that there’s still plenty of time. In fact, if you start right now, you can make huge strides in transforming your body, shedding that hibernation belly, and looking a lot better in said t-shirt and shorts.

This is where the three-move winter workout comes in: A simple, quick, brutal, and effective routine that’ll blast your body and help you get ready for summer. Within a few weeks, you’ll notice less body fat, more muscle, and better overall conditioning.

How This Workout Works

The beauty of this routine is that there are only three friggin’ exercises. THREE!

That’s once… twice… three times and you’ve got a workout! Pretty soon, you’ll be easy like Sunday morning and having a fiesta all night long. (Sorry, iTunes played Lionel Richie just now.)

You’ll also time yourself doing as many sets as possible with as little rest as you can — a concept called “density training.” Not only will you get a ton of volume to stimulate muscle growth, but you’ll also get a tremendous cardio workout and benefit from a fat-burning effect — the massive demand on your body will elevate your metabolism.

After your workout, count how many sets you did of each exercise and try to beat that number next time. If you crank out more sets with the same weight or the same number of sets with more weight, you get stronger and fitter.

Also, timing yourself ensures you stay focused on your training and don’t look like that dude who hogs a bench at the gym and texts more than he exercises (aka the most hated guy in the gym — second to the “sweats on everything but doesn’t clean it up” guy).

For your three-move workout, structure your time and repetitions like this:

Week 1: 30 minutes, 5 reps of each exercise

Week 2: 20 minutes, 8 reps of each exercise

Week 3: 35 minutes, 6 reps of each exercise

Week 4: 30 minutes, 8 reps of each exercise

Good luck.

A1) Bulgarian Split Squat

Grab two dumbbells and stand facing away from a bench, resting one foot on the bench behind you. Squat down with your forward leg and keep your shin vertical. Lean forward as you lower yourself and keep all your weight on the heel of your forward foot.

A2) Dumbbell Bench Press

Lie on a bench with your chest up, shoulders squeezed together and feet flat on the ground. Drive the dumbbells upward, keeping your shoulders back. Drive through your heels as well, keeping your glutes on the bench.